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BoostcampPNG

2 upper 2 lower + arms

by Rebekah O.
2 athletes joined

Program Description

Powerlifting hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 16, 2025 05:14
  • Last Edited
    Jun 18, 2025 11:01

Summary

Transform your physique with this comprehensive 12-week program designed to build strength and muscle across your upper and lower body, while giving special attention to your arms. Comprising four training days each week, you'll tackle a mix of compound lifts and targeted exercises, including bench presses, squats, and curls. This balanced approach ensures you develop power, endurance, and definition, making it perfect for those looking to elevate their fitness game. Get ready to push your limits and see real results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Assisted)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Assisted)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Assisted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
6 reps
6 reps
6 reps
RPE 7
RPE 7
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Assisted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
6 reps
6 reps
6 reps
RPE 8
RPE 7
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Assisted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6 reps
RPE 7
2
Pull-Up (Bodyweight)
1
1
4-10 reps
4-10 reps
RPE 7
RPE 8
3
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
4
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
5A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5B
Archer Row
2
8-12 reps
RPE 8
6
Dip (Assisted)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Bodyweight)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Bodyweight)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Bodyweight)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
5 reps
5 reps
5 reps
RPE 8
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Bodyweight)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
5 reps
5 reps
5 reps
RPE 9.5
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Bodyweight)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 7
2
Overhead Press (Barbell)
2
6 reps
RPE 7
3
Pull-Up (Bodyweight)
2
6-12 reps
RPE 7
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Bodyweight)
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
4 reps
7 reps
RPE 8
RPE 7
2
Deficit Deadlift (Barbell)
2
7 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Hip Airplane
2
8-12 reps
RPE 9
6A
Tricep Extension (Cable)
1
AMRAP
RPE 9.5
6B
Bicep Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
4 reps
7 reps
RPE 8
RPE 7
2
Deficit Deadlift (Barbell)
2
7 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Hip Airplane
2
8-12 reps
RPE 9
6A
Tricep Extension (Cable)
1
AMRAP
RPE 9.5
6B
Bicep Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
4 reps
7 reps
RPE 8
RPE 7
2
Deficit Deadlift (Barbell)
2
7 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Hip Airplane
2
8-12 reps
RPE 9
6A
Tricep Extension (Cable)
1
AMRAP
RPE 9.5
6B
Bicep Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
4 reps
7 reps
RPE 8
RPE 7
2
Deficit Deadlift (Barbell)
3
7 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Hip Airplane
2
8-12 reps
RPE 9
6A
Tricep Extension (Cable)
1
AMRAP
RPE 9.5
6B
Bicep Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
4 reps
7 reps
RPE 8
RPE 7
2
Deficit Deadlift (Barbell)
2
7 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Hip Airplane
2
8-12 reps
RPE 9
6A
Tricep Extension (Cable)
1
AMRAP
RPE 9.5
6B
Bicep Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
7 reps
RPE 7
2
Deficit Deadlift (Barbell)
2
7 reps
RPE 6
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Hip Airplane
2
8-12 reps
RPE 9
6A
Tricep Extension (Cable)
1
AMRAP
RPE 9.5
6B
Bicep Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 7
2
Deadlift (Paused)
2
6 reps
RPE 7
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Back Extension
2
10-15 reps
RPE 9
5
Hamstring Curl
3
8-12 reps
RPE 9
6A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9.5
6B
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 7
2
Deadlift (Paused)
2
6 reps
RPE 7
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Back Extension
2
10-15 reps
RPE 9
5
Hamstring Curl
3
8-12 reps
RPE 9
6A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9.5
6B
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 7
2
Deadlift (Paused)
2
6 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Back Extension
2
10-15 reps
RPE 9
5
Hamstring Curl
3
8-12 reps
RPE 9
6A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9.5
6B
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 7
2
Deadlift (Paused)
2
6 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Back Extension
3
10-15 reps
RPE 9
5
Hamstring Curl
3
8-12 reps
RPE 9
6A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9.5
6B
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 7
2
Deadlift (Paused)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Back Extension
3
10-15 reps
RPE 9
5
Hamstring Curl
3
8-12 reps
RPE 9
6A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9.5
6B
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
6 reps
RPE 7
2
Deadlift (Paused)
2
5 reps
RPE 6
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Back Extension
2
10-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 9
6A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9.5
6B
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
9 reps
RPE 8
2
Seated Incline Press
3
10 reps
RPE 7
3
Chin-Up (Assisted)
2
10-15 reps
RPE 9
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
9 reps
RPE 8
2
Seated Incline Press
3
10 reps
RPE 7
3
Chin-Up (Assisted)
2
10-15 reps
RPE 9
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Seated Incline Press
3
10 reps
RPE 7
3
Chin-Up (Assisted)
2
10-15 reps
RPE 9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Seated Incline Press
3
10 reps
RPE 7
3
Chin-Up (Assisted)
2
10-15 reps
RPE 9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Seated Incline Press
3
10 reps
RPE 7
3
Chin-Up (Assisted)
2
10-15 reps
RPE 9
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
9 reps
RPE 7
2
Seated Incline Press
3
10 reps
RPE 7
3
Chin-Up (Assisted)
2
10-15 reps
RPE 9
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
9 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Chin-Up (Bodyweight)
2
6-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
9 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Chin-Up (Bodyweight)
2
6-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Chin-Up (Bodyweight)
3
6-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Chin-Up (Bodyweight)
3
6-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Chin-Up (Bodyweight)
3
6-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
7 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 9.5
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
2
3 reps
6 reps
RPE 8
RPE 7
3
Stiff Leg Deadlift
2
8 reps
RPE 8
4
Hack Squat
2
8-12 reps
RPE 8
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
2
3 reps
6 reps
RPE 8
RPE 7
3
Stiff Leg Deadlift
2
8 reps
RPE 8
4
Hack Squat
2
8-12 reps
RPE 8
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
2
3 reps
6 reps
RPE 8
RPE 7.5
3
Stiff Leg Deadlift
2
8 reps
RPE 8
4
Hack Squat
2
8-12 reps
RPE 8
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
3
2 reps
5 reps
RPE 8
RPE 7.5
3
Stiff Leg Deadlift
3
8 reps
RPE 8
4
Hack Squat
2
8-12 reps
RPE 8
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 7.5
3
Stiff Leg Deadlift
3
8 reps
RPE 8
4
Hack Squat
2
8-12 reps
RPE 8
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
5 reps
RPE 6
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Hack Squat
2
8-12 reps
RPE 8
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
2
2 reps
5 reps
RPE 7
RPE 7
3
Stiff Leg Deadlift
2
7 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
2
2 reps
5 reps
RPE 7
RPE 7
3
Stiff Leg Deadlift
2
7 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
2
2 reps
5 reps
RPE 7.5
RPE 7
3
Stiff Leg Deadlift
2
7 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
2
2 reps
5 reps
RPE 8.5
RPE 7
3
Stiff Leg Deadlift
2
7 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
2
1 reps
5 reps
RPE 9.5
RPE 7
3
Stiff Leg Deadlift
2
7 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
5 reps
RPE 6
2
Stiff Leg Deadlift
2
7 reps
RPE 6
3
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Reps
7 Reps
7 Reps
7 Reps
@6
@7
@8
@9
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
4-10 Reps
4-10 Reps
4-10 Reps
@7
@8
@9
3
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
4A
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9
4B
Archer Row
2 Sets
8-12 Reps
@8
5
Seated Dumbbell Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
6
Dip (Assisted)
2 Sets
10-15 Reps
@9
Day 2
1
High Bar Squat (Barbell)
1 Set
3 Sets
4 Reps
7 Reps
@8
@7
2
Deficit Deadlift (Barbell)
2 Sets
7 Reps
@8
3
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@9
5
Hip Airplane
2 Sets
8-12 Reps
@9
6A
Tricep Extension (Cable)
1 Set
AMRAP
@9.5
6B
Bicep Curl (Dumbbell)
1 Set
AMRAP
@9.5
7
Wood Chopper
2 Sets
10-15 Reps
@9
Day 3
1
Bench Press (Close Grip)
3 Sets
9 Reps
@8
2
Seated Incline Press
3 Sets
10 Reps
@7
3
Chin-Up (Assisted)
2 Sets
10-15 Reps
@9
4A
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
6
Dumbbell Row
2 Sets
8-12 Reps
@8
Day 4
1
Sumo Deadlift (Paused)
1 Set
3 Reps
@6
2
Sumo Deadlift (Barbell)
1 Set
2 Sets
3 Reps
6 Reps
@8
@7
3
Stiff Leg Deadlift
2 Sets
8 Reps
@8
4
Hack Squat
2 Sets
8-12 Reps
@8
5
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
6
Side Bend (Dumbbell)
2 Sets
10-15 Reps
@9